A1. Rope Climbs x2x5 Rest :30
A2. Heavy Russian KBS x5x5 Rest :60
B. 6 Sets
2 Power Clean x2x6
2-5 HSPU
*Rest as needed
“The pain you feel today is the strength you’ll feel tomorrow” – Unknown
5 Rounds
200 M Run
30 Step-ups (total)
30 Wall Balls 20/14
*Time Cap 30:00
“I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.” – Jack LaLanne
A. Build to a heavy jerk
B. 5 Rounds
10 TTB
25 Double unders
“Never give up, for that is just the place and the time that the tide will turn.” -Harriet Beecher Stowe
100 Wall Balls
75 Burpee Pull-ups
50 Power Cleans @ 135/95
*Two person teams, one person works at a time
November Cycle Starts Monday!
>>Details<<
A1. Rope Climbs x2x5 Rest :30
A2. Pistols x3-5/leg x5
B. 2 Rounds
1K Row
800 M Run
*time recorded
Teacher & Student Discounts end on 10/31
Get em’ while you can!
>>Check it out<<
A. Hip Power Clean x3x5
B.30 Lunges (total)
30 Burpees
30 Box Jumps
30 Push Press @ 95/65
30 Lunges (total)
*Time recorded
“Only those who dare to fail greatly can ever achieve greatly.” -Robert Kennedy
A.
OHS
3-3-3-3-3 by feel
B. Front Squat
3-3-3-3-3 by feel
C.
Back Squat
3-3-3-3-3 by feel
*Best Weight for each movement recorded
“It is a rough road that leads to the heights of greatness.”-Lucius Annaeus Seneca
5 Rounds
10 KBS @ 24K./16K
10 TTB
400 M Run
*Time Recorded
“You cannot create experience. You must undergo it.” -Albert Camus
A. 4 Rounds
Front Squat 3-5 by feel
Max Set Kip Pull-ups
Rest 2:00
*Total Pull-ups recorded
B. 10:00 AMRAP
10 Burpees
10 Thruster @ 95/65
*Completed rounds recorded
“Be brave. Take risks. Nothing can substitute experience.” -Paulo Coelho
Post Test Week
12:00 AMRAP
1 Gasser (50 yds x 4)
6 Power Snatches @ 115 / 75
3 CTB Pull-ups or Muscle-up
*Reps Recorded
11:00 am Skills with Tim and Ben!
Pistols & Rope Climbs!
REGISTER HERE
